ADHD and sleep solutions?
My son is 8 and has been taking Adderall for about 1.5 years. The medication is SO helpful with his focus, but he already had some difficulty sleeping, and the medication just makes it even harder (super common side effect, I know). Recently we increased his dosage--supervising distance learning showed me that his previous dosage, while it helped, wasn’t helping enough! Sure enough, the higher dose is helping with schoolwork, but making sleep a bigger struggle.
I’ve looked up articles online but they all have the same suggestions. Parents of kids with ADHD kids—and folks with ADHD yourself—please tell me what has helped you?
Here’s what we already do:
-Adderall as early as possible (around 7:45am, right after breakfast)
-No screens within 4 hours of bedtime (limited screen time in general, distance learning stuff notwithstanding)
-Melatonin 1 hour before bed
-Relaxing bedtime routine of bath and reading
-Blackout curtains and white noise machine
-Exercise (usually)-though with the air quality unfortunately he’s not getting much exercise right now
I'm wondering if we need to tweak something we're already doing--like a higher dose of melatonin, or more exercise--if either of these have helped you, can you tell me how much exercise you need to get the positive effects, or how much melatonin you take?
Are there any calming exercises that helped you? Specific apps or resources you like?
Some articles mention deep touch pressure therapy or weighted blankets--wondering if those are worth investigating?
Did prescription sleep meds help? What type, and what were the side effects? I’m reluctant to go down this road but I don’t want to rule them out if all else fails.
Any other tips or suggestions are also welcome!